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Emotional crises can be overwhelming and feel impossible to endure. However, with the right tools, you can navigate these challenging times with greater resilience. Distress tolerance skills — a key component of Dialectical Behavior Therapy (DBT) — provide practical strategies for surviving emotional storms.
What is distress tolerance?
Distress tolerance involves developing the ability to cope with intense emotional or physical pain without resorting to harmful behaviors. It's about finding ways to survive difficult moments until things improve.
Effective distress tolerance techniques
Grounding Techniques: These help you stay present and connected to your body.
Deep breathing
Five senses grounding (focus on what you see, hear, touch, taste, and smell)
Body scan (pay attention to different parts of your body)
Distraction Techniques: Shifting your focus can provide temporary relief.
Engage in activities you enjoy (hobbies, exercise, spending time with loved ones)
Watch a funny movie or TV show
Listen to music
Engage in problem-solving unrelated to the crisis
Self-Soothing Techniques: These help calm your nervous system.
Taking a warm bath or shower
Using aromatherapy or essential oils
Practicing progressive muscle relaxation
Enjoying a favorite comfort food (in moderation)
Improving the Moment: Focus on making the current moment more tolerable.
Accepting the situation as it is
Finding meaning in the experience
Practicing self-compassion
Seeking support from others
Remember, distress tolerance is about surviving, not thriving. It's okay to not feel okay. By practicing these techniques, you'll build resilience and increase your ability to cope with future challenges.
Would you like to explore specific distress tolerance techniques in more detail, such as the TIPP or IMPROVE skills? Our team at Salt River Therapy is equipped with a plethora of techniques to support you in your healing journey. Click the link below and schedule a free phone consultation with any of our qualified therapists.
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